Omelette muchiGiriki nemamato uye Feta cheese
2 zvikamu
Kugadzirira: Maminitsi gumi
Kugadzirira kemucheto: 4-6 maminitsi
Kana nguva iri kuomesa, pane omelette yekubika mazai mazai nenzira yakajairika, kazhinji kuyananidza mazai ne spatula kana mupuni wehuni. Mazai maitiro akanaka kwazvo emaprotheni, 4 g ayo ari mune imwe mazai machena. Mafuta omuorivhi ekutsvaira; Mapuroteni ema6 mazai makuru; 1/2 teaspoon yakaoma oregano; 1/2 mukombe mutsva nyanya, diced; 1/2 mukombe weguru paprika, diced; 2 tbsp. spoons of Fumb cheese crumbled; munyu uye pasi pepuru tsvuku.
Kugadzirira kemucheto:
Fukidza nemafuta emuorivhi chikuru chisina tsvimbo kupisa pani uye kuchipisa pamusoro pehutambo hunopisa. Whisk mazai evha ne oregano. Dururirai musanganiswa mune ganda rinopisa uye gadzirai kwemaminitsi 3-5 (kusvikira mapuroteni akanyatsogadzirwa), achishandisa spatula, kazhinji achisimudza omelet uye achiita kuti ganda rinopisa rirambe richiri puroteni yakasvibirira kusvika pasi. Isai hafu ye omelette tomato, paprika uye Feta cheese. Kushandisa spatula, kuvhara miriwo uye cheese nehafu ye omelet. Nyaya nemunyu uye pepper kuti uite, tema omelet muzvikamu zviviri uye ushande. Nhamba yemutengo weimwe chikamu (1/2 omelet): 30% mafuta (3.6 g, 2 g mafuta akazara), 20% e-carbohydrate (5 g), 50% mapuroteni (14 g), 1 g fiber, 97 mg calcium, 1 mg yesimbi, 347 mg sodium, 109 kcal.
Quinoa saladi ne shrimps uye sesame mafuta
4 servings
Kugadzirira: Maminitsi gumi
Kugadzirira kemucheto: Maminitsi gumi
Quinoa ndiyo yega yega yakazara yakawanda muprotein uye ine dzose dzinokosha amino acids. 1 mukombe wequinoa yakasviba; 450 g yezvigadzirwa zvakagadzirwa zvakagadzirwa zvepakati pekukura; 1 tsvuku tsvuku yakatsvuka kana tsvuku, yakanyungudutswa uye ikatemwa mumakumbo; 3 tbsp. zviyo zvekorianderi yakakodzwa; 2 mahwendefa akachekwa ezvinyoro anyezi; 2 tbsp. nendiro dzejisi rewaini; 1 tbsp. nendiro yemafuta emuakasia; munyu uye pasi pepuru tsvuku.
Kugadzirira kemucheto:
Muchikwata chepakati chemafuta chinodururira quinoa nemirazi yemvura, kuisa moto wakasimba uye uuye kumota. Deredza kupisa, kufukidza nechifukidzo uye kubika kwemaminitsi gumi, kusvikira mvura yose yakasvibiswa, uye croup haizovi pachena. Bvisa kubva kupisa uye funganisa nezvinotevera zvinoshandiswa. Nyaya nemunyu uye peputa mutsvuku kuti tateve. Nhamba yezvokudya pakushanda: 21% mafuta (6 g, 1 g mafuta akazara), 44% e-carbohydrate (31 g), 35% mapuroteni (25 g) 4 g fiber, 40 mg calcium, 3 mg iron, 199 mg sodium, 281 kcal.
Chicken ne curry, ruvara rune ruvara uye mazai ehosi
4 servings
Kugadzirira: Maminitsi gumi
Kugadzirira kemucheto: 15 maminitsi
Chika nyama inyama yakanaka kwazvo yemuprotein, ruvara rune ruvara rune ruzivo mune fiber uye B mavitamini, uye mukisi wakasviba une calcium inosimbisa bone tissue. 2 maasipuni emuorivhi; 1/2 mukombe weeiii, diced; 2 clove yegoriki yakadzingwa; 1h. kapu yejinha yakachena yakagurwa; 450 g chifu musana pasina mapfupa uye peel, zvigurwa zvidimbu 2.5 cm muhukuru; 2 teaspoons e curry powder; 1/2 tsp pasi kahawa coriander; 1/2 maaspuni emunyu; 1/4 tsp pasi pepisi tsvuku; 1 kapu isina kusimbiswa muto mutsva; 2 makapu emurairi yakasvibira; 1 mukombe wewaini yakaoma; 1/2 mukombe wakadzika-mafuta muto wakachena; 2 tbsp. mahwendefa echando echando akachekwa.
Kugadzirira kemucheto:
Muchizimbe chisina tsvimbo ganda rinopisa, kupisa mafuta pamusoro pemhepo inopisa. Isai anyanisi, garlic uye ginger uye fry kwemaminetsi maviri. Wedzerai nyama uye fry kwemaminitsi matatu kusvikira yakasvibiswa kubva kumativi ose. Wedzera curry, coriander, munyu uye mutsvuku uye tsvaga zvakanaka. Wedzerai mukaka mutsva uye uuye kumota. Deredzai kupisa uye gadzira maminitsi gumi - kusvikira nyama yakagadzirira. Zvichakadaro, mubhokisi rakakura-kati, shandisa 2 makapu emvura. Dururirai mupunga uye simmer kwemaminitsi 8. Wedzerai mapepa ehozha, vharavha uye gadzirai mamwe maminitsi maviri, kusvikira mvura yose yawana. Bvisai huku kubva mumoto uye muvhenganidze nekisiki omunyu uye anyanisi. Shumira nekuisa pamusoro pemupunga nemaperesi. Muviri wekutengesa (girasi re nyama inosanganiswa, maviri-zvitatu zvegirasi reirizi nemaperesi): 16% mafuta (7 g, 1 g mafuta yakazara), 48% mahydrohydrates (48 g), 36% mapuroteni (36 g), 4 g fiber , 73 mg ye calcium, 2 mg yesimbi, 502 mg sodium, 399 kcal.
Sei chikafu chakakomba chichizopera?
Muchidimbu, kudya kunobva pakushaya zvokudya zvinovaka muviri hakugoni kubatsira muviri, Muchidimbu, kuderedzwa kwakakosha mumakoriri kunowanzokonzera chirwere. Izvi zvinoreva kuti kuderedzwa kwekutanga kikilogram, iyo yaunoona pachiyero, haisi mhedzisiro yekurasikirwa nemafuta, asi inongova mvura iyo muviri inotasikirwa. Kana ukawana makirogiramu anodarika 1 200 pazuva (kureva, zvishoma kudarika chikamu chiduku chaidiwa nevakadzi vakawanda kuti vatsigire basa remiviri yose), iwe une chokwadi kushandisa musimba mashoma pane mafuta. Kana iwe uchidya zvishoma kudarika zvinodiwa zvekoriyori kuti uchengetedze basa rekupema uye nhengo dzose (nhamba yekoriori yakasiyana, asi inenge mazana 900 pazuva), muviri wako uchaenda mune nzara yemamiriro; semugumisiro, haazoparadzanisi kunyange nehosi yezvakakosha zvekuchengetedza simba (iyo mafuta). Pakati pemamwe matambudziko ezvokudya zvinokanganisa kusakwana kwesimba, kurara kwakanyanya, kugara uine nzara uye kunyanyisa kunetseka. Kazhinji, kana ukacherechedza kudya kunonyanya kuoma, kurega kushandiswa kwemakorikori, hupenyu hwako huchave husiri hunofadza kwazvo, vanodya noutano vanotsanangura.